Lifestyle Changes Key to Weight Loss in New Year

SUNDAY, Dec. 30 (HealthDay News) -- Many people will resolve to
lose weight in 2013 but few of them will take the right steps to
achieve that goal, an expert says.

"January is the time of year when gyms get flooded with new and returning members ready to try Zumba or spin classes, and dieters start filling their grocery carts with fruits and vegetables instead of chips and cookies," Alenka Ravnik-List, diabetes program coordinator at the Mount Sinai Medical Center in New York City, said in a center news release. "But unfortunately, too often people with good intentions will fail."

But following a few rules can help people change their lifestyle
and lose weight.

Ravnik-List offered the following advice:

Don't skip breakfast. Research shows that eating breakfast
every day can help you lose weight and keep it off.

Keep a journal of everything you eat. People who keep food
diaries eat about 15 percent less food than those who don't.

Get walking. Sedentary people take only about 3,000 steps a
day. Adding another 3,000 steps will help you maintain your current
weight and getting more than 10,000 steps a day will help you lose
weight.

Watch your serving sizes. Eat meals on a medium-sized plate
(about eight to nine inches wide). A bigger plate encourages you to
eat more because you can fit more food on it. Load half of your
plate with colorful vegetables and the other half with lean protein
and whole grain starches.

Weigh yourself at least once a week. Doing so will help you
detect small weight gains before they get out of control.

Don't be too strict with yourself. Everyone has a craving they
can't avoid, so don't. Plan a night out with friends and satisfy
your craving. Moderation is the key to success.

"If you follow these tips, maybe next year you can pick a different New Year's resolution because you will feel both physically and mentally better about yourself," Ravnik-List said.

More information

The U.S. Centers for Disease Control and Prevention has more
about
healthy weight.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.